Low Sodium Cookbook - Veterans Affairs

Low SodiumCookbookAppetizers and Snacks:Banana Fizz FavoriteServing Size: 1/2 cup, makes 5 servingsIngredients:One 4-serving size package any flavor gelatin. Can use sugar-free gelatin.3/4 cup boiling water1/2 cup cold waterIce cubes1 banana, slicedPreparation:1. Dissolve gelatin in boiling water.2. Combine cold water and ice cubes to make 1-1/4 cups; add to gelatinmixture, stirring until slightly thickened. Remove unmelted ice.3. Place banana slices in five dessert glasses.4. Measure 1-1/3 cups of the gelatin and spoon over banana slices.5. Whip the remaining gelatin with an electric mixer until fluffy, and aboutdoubled in volume.6. Pour over clear gelatin in glasses.7. Chill until firm, about 1 hour.Nutrition information: 78 Calories 19 g carbohydrates 1 g protein 1 g fat 0 mg cholesterol 42 mg sodiumMade with sugar-free gelatin: 27 Calories 6 g carbohydrates 1 g protein 1 g fat 0 mg cholesterol 47 mg sodium08/20061

Cherry Berry GranolaServing Size: ½ cup, makes 18 servingsIngredients:5 cups instant oatmeal3 tablespoons flax seed, ground (optional)3 tablespoons wheat germ1/2 cup sunflower seeds, salted or unsalted1/2 cup coconut (optional)1 cup walnuts, chopped1 cup dried cherries or cranberries1 cup raisinsSauce:1 cup warm water1/2 cup brown sugar2 teaspoons vanillaPreparation:1. Preheat the oven to 375 F.2. In a large bowl, mix together the oatmeal, flax seed, wheat germ,sunflower seeds, coconut, and walnuts.3. In another bowl, dissolve the brown sugar in the warm water and stir inthe vanilla. Pour the liquid over the oat mixture, and toss to coat.4. Spread the mixture evenly over a baking sheet.5. Place in the oven for 40-60 minutes, stirring every 10 minutes.6. Once the granola is golden brown, toss with the dried cherries,cranberries, and raisins. Let mixture cool.7. Store in an airtight container.Nutrition information: 163 Calories 23 g carbohydrates 4 g protein 3 g fiber 7 g fat 0 mg cholesterol 10 mg sodium2

Mango SalsaServing Size: 1/4 cup, makes 8 servingsIngredients:2 medium mangos1 medium jalapeno pepper (2 teaspoons)1/2 cup chopped cilantro1/4 cup lemon juicePreparation:1. Chop mango2. Chop pepper- avoid seeds (2 teaspoon)3. Mix all togetherServing idea: great with grilled salmon or with low sodium tortilla chipsNutrition information: 39 Calories 10 g carbohydrates 1 g protein 1.5 g fiber 1 g fat 0 mg cholesterol 13 mg sodium3

Herb DipServing Size: 2 tablespoons, makes 12 servingsIngredients:1/2 cup skim milk1 cup low fat cottage cheese2 tablespoons chopped parsley2 tablespoons chopped chives1/2 teaspoon dried basil1/8 teaspoon curry powder (optional)1/8 teaspoon paprika1 small garlic clove, mincedPreparation:1. Puree all ingredients in blender until smooth.2. Serve with crisp raw vegetables.Nutrition information: 21 Calories 1 g carbohydrates 3 g protein Trace of fat 1 mg cholesterol 82 mg sodium4

Main Entrees:Crispy Baked FishServing Size: 3 ounces, makes 4 servingsIngredients:1 pound cod fillets2 egg whites3 tablespoons cornmeal3 tablespoons flour1/2 teaspoon garlic powder3/4 teaspoon paprika1/4 teaspoon dill weed1/8 teaspoon black pepper1 tablespoon Parmesan cheesePreparation:1. Rinse and drain fish.2. Blend dry ingredients together.3. Spray baking pan with cooking spray.4. Dip fish in beaten egg whites, and then coating mixture; shake off excesscoating. Lay fish into the pan.5. Bake 15-20 minutes at 375 F or until fish flakes and is golden brown.Nutrition information: 150 Calories 5 g carbohydrates 23 g protein 1 g fiber 1 g fat 119 mg cholesterol 119 mg sodium5

Buttermilk Baked ChickenServing Size: 1 chicken breast, makes 12 servingsIngredients:12 4-oz skinless, boneless chicken breasts1/2 cup flour2 egg whites, lightly beaten1/2 cup buttermilk1 tablespoon Dijon-style mustard2 cups crushed corn flakes1 teaspoon paprika1/8 teaspoon cayenne pepper1/8 teaspoon black pepperParsley garnishPreparation:1. Preheat the oven to 425 F. Lightly spray a roasting pan with vegetableoil cooking spray.2. Wash chicken breasts; pat dry with paper towels.3. Measure the flour onto a plate.4. Mix together the egg whites, buttermilk, and mustard; whisk untilsmooth.5. Place the corn flake crumbs in a medium mixing bowl and season withpaprika and peppers.6. Dip the chicken in the flour; coat well and shake off the excess.7. Next dip the chicken in the egg mixture and then into the cereal crumbs,pressing to make the crumbs stick.8. Place the chicken in the roasting pan; bake uncovered without turning for25-30 minutes, or to an internal temperature of 160 F.9. Garnish with minced parsley.Nutrition information: 234 Calories 9 g carbohydrates 9 g protein 1 g fiber 4 g fat 97 mg cholesterol 168 mg sodium6

BrastaServing Size: 2 cups, makes 5 servingsIngredients:2 bundles of broccoli10 ounces rotini pasta4 tablespoons olive oil2 large garlic cloves1/4 teaspoon red pepper flakes1/4 teaspoon pepper2 tablespoons shredded Parmesan cheesePreparation:1. Cut broccoli into florets and cook in steamer or in covered microwavabledish with 3 tablespoons water. Cook on high power until tender.2. While broccoli is cooking, cook pasta per directions on box. Do not add saltto the water.3. Mix oil, garlic, and pepper in small microwavable bowl and cook inmicrowave for 1 minute.4. Serve with shredded Parmesan cheese.Nutrition information: 327 Calories 44 g carbohydrates 10 g protein 4 g fiber 12 g fat 2 mg cholesterol 90 mg sodium7

MeatloafServing Size: 1 slice, makes 8 servingsIngredients:2 pounds ground chicken1 medium onion, chopped1 clove garlic, chopped1 egg (or 1/4 cup egg substitute)1/4 cup green pepper, chopped1/4 teaspoon black pepper1/2 cup oatmeal1/4 cup low sodium tomato or vegetable juicePreparation:1. Preheat oven to 350 F.2. Mix all ingredients together except for the vegetable juice.3. Shape into loaf and bake for 1 hour and 5 minutes.4. Pour tomato or vegetable juice over top of loaf.5. Bake additional 10 minutes. Cut into 8 slices.Nutrition information: 212 Calories 3 g carbohydrates 37 g protein 1 g fiber 5 g fat 123 mg cholesterol 120 mg sodium8

Soups, Salads, and Sides:Corn and Red Pepper ChowderServing Size: 6 ounces, makes 5 servingsIngredients:1 large onion1 tablespoon margarine3 tablespoons flour2 cups reduced sodium chicken broth or homemade broth2 cups fresh or frozen-and-thawed corn kernels1 large red bell pepper, diced1/8 teaspoon cayenne pepper or black pepper1 cup skim milkPreparation:1. Cook onion in margarine in a large sauce pan for 4 minutes.2. Sprinkle with flour; cook and stir 1 minute.3. Add broth, corn, bell pepper and pepper. Bring to a boil; reduce heat andsimmer uncovered for 10 minutes, stirring occasionally.4. Stir in milk and heat through.Nutrition information: 134 Calories 24 g carbohydrates 5 g protein 3 g fat 0 mg cholesterol 61 mg sodium9

Apple SaladServing Size: ½ cup, makes 6 servingsIngredients:4 apples, cubed1 sweet onion, diced2 tablespoons salad oil2 tablespoons vinegar1/8 teaspoon salt (optional)LettucePreparation:1. Place apples and onions in salad bowl.2. Blend oil, vinegar, and salt until well mixed. Pour over apples andonions.3. Toss lightly.4. Serve on bed of lettuce.Note: for higher fiber content, do not peel the apples.Serving idea: garnish with chopped walnuts.Nutrition information: 100 Calories 16 g carbohydrates 1 g protein 2 g fiber 5 g fat 0 mg cholesterol 45 mg sodium(with addition of 1/8 teaspoon salt)10

Broccoli SaladServing Size: ½ cup, makes 12 servingsIngredients:2 heads broccoli, cut into small pieces2/3 cup golden raisins or currants1/2 cup sliced green onion1/4 cup bacon flavored crumbles2 tablespoons chopped unsalted nuts or sunflower seeds1 cup low-fat mayonnaise1/2 cup sugar3 tablespoons cider vinegarPreparation:1. Place first 5 ingredients into salad bowl.2. Combine mayonnaise, sugar, and vinegar together in another bowl.3. Add salad dressing just before serving.Nutrition information: 151 Calories 20 g carbohydrates 4 g protein 1 g fiber 7 g fat 11 mg cholesterol 24 mg sodium11

Healthy Rice MedleyServing Size: 3/4 cup, makes 6 servingsIngredients:1 cup brown rice1/4 cup wild rice1/8 cup chopped onions1/4 cup diced carrots1/4 cup chopped celery1/4 cup sliced fresh mushrooms1/4 cup green peas1/8 cup dried chopped apricots or dried cranberries3-4 tablespoons olive oilPreparation:1. Prepare rice according to package directions. Set aside.2. Sauté remaining ingredients in olive oil.3. Toss rice and vegetable mix together.Serving idea: may be served warm as a side dish or cold as a snack or salad.Tastes better the second day.Nutrition information: 216 Calories 32 g carbohydrates 4 g protein 2 g fiber 8 g fat 0 mg cholesterol 15 mg sodium12

Roasted VegetablesServing Size: 1/2 cup, makes 8 servingsIngredients:5-6 cups vegetables cut into 3/4 inch pieces (eggplant, carrot, pepper, onion,potato, squash, mushrooms, tomatoes, etc.)1 tablespoon olive oil1 tablespoon balsamic vinegar1 clove minced garlic2 teaspoon dried basilpepper to tastePreparation:1. Spray baking dish with non-fat cooking spray.2. Mix olive oil, balsamic vinegar, garlic, basil, and pepper together formarinade.3. Toss vegetables in marinade.4. Spread in baking dish and cover with foil. Bake 10 minutes at 450 F.5. Remove foil and bake for 35-45 minutes until fluid is evaporated andvegetables are tender.Nutrition information: 61 Calories 11 g carbohydrates 1.5 g protein 2 g fiber 2 g fat 0 mg cholesterol 141 mg sodium13

Low Sodium Cookbook Appetizers and Snacks: Banana Fizz Favorite Serving Size: 1/2 cup, makes 5 servings Ingredients: One 4-serving size package any flavor gelatin. Can use sugar-free gelatin. 3/4 cup boiling water 1/2 cup cold water Ice cubes 1 banana, sliced Preparation: 1. Dissolve gelatin in File Size: 533KB